Ingredients with Measurements:
- 1 cup of sowans
- 2 cups of water
- 2 tablespoons of olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 sweet potato, peeled and chopped
- 1 zucchini, chopped
- 1 can of diced tomatoes (14 oz)
- 4 cups of vegetable broth
- 1 teaspoon of dried thyme
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. Rinse the sowans in cold water and drain. In a pot, add the sowans and water. Bring to a boil, then reduce the heat and simmer for 30 minutes or until the sowans are tender.
2. In another pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes or until the onion is translucent.
3. Add the carrots, celery, sweet potato, and zucchini. Cook for 5-7 minutes or until the vegetables are slightly tender.
4. Add the can of diced tomatoes, vegetable broth, and dried thyme. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the vegetables are fully cooked.
5. Add the cooked sowans to the vegetable stew and stir well. Season with salt and pepper to taste.
- Time:
Preparation time: 10 minutes
- Cooking time: 1 hour
Temperature:
- Medium heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 212
- Fat: 7g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 6g
Substitutions for ingredients:
- Sowans can be substituted with barley or oats.
- Olive oil can be substituted with any other cooking oil.
- Sweet potato can be substituted with butternut squash or pumpkin.
- Zucchini can be substituted with yellow squash or eggplant.
Variations:
- Add cooked chicken or beef for a meatier version.
- Add more vegetables such as bell peppers, mushrooms, or green beans.
- Add a can of chickpeas or white beans for extra protein.
Tips and tricks:
- Rinse the sowans well before cooking to remove any dirt or debris.
- Cut the vegetables into similar sizes to ensure even cooking.
- Taste the stew and adjust the seasoning as needed.
Storage instructions:
- Store the leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the stew in a bowl with a sprinkle of fresh herbs on top.
Garnishes:
- Fresh herbs such as parsley or cilantro.
Pairings:
- Serve with crusty bread or a side salad.
Suggested side dishes:
- Roasted vegetables
- Mashed potatoes
- Steamed rice
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook the vegetables and sowans thoroughly to avoid any foodborne illnesses.
Food history:
- Sowans is a traditional Scottish dish made from the husks of oats.
Flavor profiles:
- The stew has a hearty and earthy flavor with a slight sweetness from the vegetables.
Serving suggestions:
- Serve the stew as a main dish for lunch or dinner.
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Taste: Savory, Herby, Earthy, Comforting, Hearty